Timberwolf Fitness Roseville – Junk Yard WOD

Metcon (Checkmark)

3 rounds

10 Banded Shoulder Dislocates

10 Scap Pushups

10 Hanging Scap Shrugs

Metcon (Checkmark)

Every 2:30 for 10:00

10 Double DB Upright Rows

10 Db Shoulder Press

:30 DB Hold Overhead

Metcon (Checkmark)

Every :90 for 12:00

12 Single Arm Glute Bridge DB Bench

12 Single Arm concentration curls

*both movements same arm in :90, switch arms every :90, 4 rounds each arm

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Finisher (Checkmark)

21-15-9

Plate Chest Press

Bench Dips

Banded Tricep Ext

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